When it comes to fat loss, strength training should be a top priority in your fitness routine. Incorporating exercises that target multiple muscle groups, such as squats, deadlifts, and presses, can maximize your results.
“Barbell lifts work multiple muscles. You need to recruit a significant amount of muscle to trigger hypertrophy,” says fitness expert Dais. Using more muscle groups also means burning more calories, which is beneficial for fat loss.
Cardio is also essential, but choosing the right type is crucial if your goal is fat loss. High-intensity interval training (HIIT) is known for its fat-burning properties, but it can hinder muscle growth.
Instead, opt for low-intensity steady-state (LISS) cardio, such as walking, jogging, cycling, or slow intervals. LISS cardio prevents burnout and overtraining while still getting your heart rate up, providing cardiovascular benefits without sacrificing performance.
Consider using full-body splits or methods like push-pull-leg splits. Alternatively, you can alternate between upper- and lower-body exercises. As Dais notes, this method allows you to safely do more exercises with built-in rest periods, reducing the risk of overtraining.
